Dumbbell Chest Workout Video

This is an awesome chest workout that uses just dumbbell and bodyweight exercises. You'll start with flat dumbbell bench presses. Then do incline dumbbell flyes, and finish off with push ups. Do 3 sets of each exercise.Read the full transcript »

Lee Hayward: Hey, how it's going? It's Lee Hayward here from blastyourbench.com. Today, I'm going to take you through a dumbbell chest workout routine, it's quick and simple we're just going to start off with flat dumbbell bench presses for a big - compound chest exercise, and then we're going to move on to some incline dumbbell flies that really helps to stretch out the packs, and then we're going to finish off with pushups to really pump up the heads. It's a very quick workout and we try to get it down about half hour max and get a good pump throughout the chest. So, let's further do. Let's get to it. So now, we're move on to our meat and potatoes compound midrange exercise for the chest and do a flat dumbbell bench. One thing that I want you to notice as I'm doing this exercise is keep my elbows tucked in post to side, it's actually at a 45-degree angle with the torso throughout the elbows and I keep my wrist to the angle. And what this does is it takes stress out of the shoulders and it place more than work load on the chest and the triceps. So, I'm just going to demonstrate. Here, she is going to be doing her set, and again she uses the same type of technique, keep her elbows tucked and her wrists on an angle. This show makes the exercise easier and put you in a stronger position to bench. With the dumbbell bench presses that we just did, how you're going to do it is start off with one to two progressively having your warm up sets. Obviously, the stronger you're, the more warm up that you're going to need, but just do as many warm since as you feel you need to get up to your top working rate, and then you're going to do three sets of eight to ten reps. Once you can get all these sets of 10 reps, then move up to level set of dumbbells and start to close this again, you know probably getting three sets of eight, and then gradually work your way up to getting three sets of it. Now, we're going to move on and do some incline dumbbell flies for the upper chest. Alright, with the inclined dumbbell flies we get the bench set at 45-degree. I'm going to be doing this exercise with moderately, the key here in doing flies is not that doing to put yourself heavy weight, but to go for a deep stretch, this is a stretching exercise, its not power exercise. So, you'll notice that I'm actually holding the stretch position for a second from the bottom to really fully stretch out the chest. Alright, you probably noticed that when I'm doing those that didn't bring the dumbbells all the way to the top. When you bring the dumbbells all the way to top, it actually takes tension of the chest. So, I would like to start, just go from bottom. Alright, three quarters and way up, and then down again, it keeps more tension on the packs throughout the exercise. Trish is going to be doing her set now. Now, she goes through a deep stretch, brings the dumbbells about three quarters the way up, and then back down again. If you would bring the dumbbells all the way up, you actually lock your arms out and take the stress off the packs, so that's why we want to keep it down right to the working range. And with this, again you're going to do couple of progressively heavier warm up sets, and then work up to three sets of 10 to 12 reps. Well, this is a ladder exercise as you can go higher reps, and then once you get to your -- once you complete three sets of 12 reps just taken them, and then you move up to next heavier set of dumbbells for your next workout. Alright, so we just finished our flat dumbbell bench press, our incline dumbbell flies. Now, we're gong to finish things up with pushups. I'm going to bang up three sets of as many reps as we can do. Now, with the pushups, I would like to vary my grips with each set, you know, but I start off with the medium grip and by close grip, wide grip whatever, I just mix it up it with each set. He pumps the hit chest with different angles and it just hopes to also get more rep start because its sort of fatigue in all

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